10 things you shouldn’t do before going to sleep

A good night’s sleep is essential for both our health and well-being. Sleeping in good conditions makes you feel better during the day and strengthens the body. To ensure a good night’s sleep, it all starts at bedtime. PasseportSant√© entrusts you with 10 things you should not do before sleeping.

Look at the screen of an electronic device

Looking at your phone, tablet, television or e-reader is not recommended if you want to get a good night’s sleep.

The light given off by these devices slows down  the production of melatonin  (sleep hormone). The direct action of the light delivered by a screen stimulates the visual pathways and acts on the internal biological clock when looking at it 1 .

According to a study 2 , looking at the screen of an electronic device before going to bed reduces the quality of sleep. In the long term, this use is harmful and can cause major sleep disturbances, which severely affect daily life.

Finally, it seems that the lack of melatonin induced by these devices leads to an increased risk of certain cancers 1 . If you cannot do without these small devices, it is possible to use filters that block the blue light emitted.

1. AM Chang, D Aeschbach, JF Duffy, CA Czeisler. Evening use of light-emitting eReaders negatively affects sleep, circadian timing and next-morning alertness. Proceedings of the National Academy of Sciences. 2014; 1232-1237
2. Mari Hysing, Stale Pallesen, Kjell Morten Stormark, reidar Jakobsen, Astri J Lundervold, Borge Sivertsen. Sleep and use of electronic devices in adolescence: resultants from a large population-based study. BMJ Open. 2015;5:e006748

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